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1.
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Hamstring/Low
Back Stretch Bending Forward
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| From
a standing position with the feet shoulder-width apart, bend
slowly forwards from the hips. Try to keep your knees almost
straight, but not locked. Relax your upper body. Go to the point
where you feel a stretch in the back of your legs and then hold
the position. |
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| 2.
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Quadriceps Stretch in Standing
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| Stand
with your left hand holding onto something stable for balance.
Using your right hand, grab onto your right foot and pull your
heel in towards your buttocks. Keep your knees close during this
stretch. If you do not feel a stretch in the front of the right
hip and thigh, pull your right knee further back behind the left
knee. Hold. Repeat with the left side. |
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| 3.
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Hip Flexor Stretch in Standing
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| From
the standing position, take a step forward with your left leg
while keeping the right leg straight. Now bend the knee of the
left leg until you feel a stretch in the front area of the right
hip. Make sure the left foot is beneath the left knee or
slightly in front of it. Hold. Repeat with the other side. |
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| 4.
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Calf Stretch Against Wall
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| Stand
a few feet from a wall and put both your hands on it at shoulder
level. Step back with your right leg, keeping it straight, while
the left knee bends. With both heels on the floor, lean forward
by bending your left knee until you feel a stretch in your calf.
Hold. Repeat on the other side. |
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| 5.
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Heel Cord Stretch Against Wall
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| Stand
with your hands on a wall at shoulder height. Take a step
backwards with your right leg. Your left knee will bend. Now
bend the right knee until you feel a stretch in your right heel
cord, at the back of the ankle. Hold. Repeat with the left side. |
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| 6.
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Groin Stretch in Sitting
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| Sit
on the floor with the soles of your feet together. While holding
your toes, lean your upper body forward, bending from the hips.
If you do not feel a stretch in the groin, try to keep your
knees further down towards the floor and bring your heels closer
to your seat. Hold. To isolate one side of the groin more than
the other, push one knee downwards with your hand while you lean
forward. |
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| 7.
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Low Back/Hip Stretch Lying on Back
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| Lie
on your back with the left leg straight out and the right knee
bent at a 90° angle. Use your left hand on the outside of the
right knee to pull the right leg across the left leg, and
downward to the floor. Turn your head towards an outstretched
right arm. You should feel the stretch in the lower back and
outside of the right hip. Hold. Repeat for the left side. |
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| 8.
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Shoulder/Lats Stretch in Kneeling
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| Kneeling
on a mat, reach straight forward with the right hand as far as
you can reach. You can rest your head on your left arm. Now lean
backwards until you feel a stretch in your shoulders, or sides,
upper or lower back. Hold. Repeat with the other side. |
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| 9.
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Forearm/Wrist Stretch in Kneeling
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| Assume
an "all fours" position—on your hands and knees.
With your palms flat on the floor, turn your hands so that the
fingers point towards your knees. Lean back with your buttocks
towards your heels until you feel a stretch in the front of your
wrist and forearms. Hold. |
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| 10.
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Triceps Stretch with Hand Behind Head
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| With
your arms overhead, use your left hand to pull the right elbow
behind your head. You should feel the stretch in your right
triceps. Hold. Repeat with the left arm. |
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| 11.
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Chest Stretch in Doorway
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| Stand
in a doorway with your hands holding either side of the
doorframe at shoulder level. Lean your body forward until you
feel a stretch in your chest and front shoulders. Hold. You can
vary the angle of your hands so that they are above shoulder
level to stretch different areas of the chest. |
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